Mark Cooks: Oil Free Hummus with Kale

I found this great recipe:

Rip’s Oil-free Tahini-free Low Fat Hummus Recipe

  • 1 can chickpeas, rinsed and drained
  • 2 cloves garlic, chopped
  • 2–3 tablespoons fresh lemon juice
  • 1 teaspoon Bragg Liquid Aminos or low-sodium tamari
  • 3 tablespoons water or vegetable broth

Blend all the ingredients into a thick paste, using a small amount of water as necessary to achieve desired consistency.

But I decided that it needed a bit of something. So I added a handful of kale leaves to the mix.  Check out that lovely green color.


It tastes even better than it looks.

Peace and Health

Mark Masselli

Mark Cooks: Christmas Dinner


Stir fried Brussels sprouts mushroom and onions


And quicker steamed the asparagus

Cheese ravioli with tomatoes and pesto

Salad was mixed greens – arugula – tomatoes

Peace and Health

Mark Masselli

Mark Cooks: Spicy Breakfast Sausage

This is a neat recipe for spicy breakfast sausage made from hemp, corn flour, and maple syrup. They are simple and delicious.

Spicy Hemp Breakfast Sausages

Masa harina, the corn flour used to make tortillas and tamales, holds these sausages together. The mixture can be shaped into patties or links and refrigerated three days or frozen up to six months.

Spice Liquid
2 Tbs. pure maple syrup
2 Tbs. dried parsley
2 Tbs. rubbed dried sage
2 tsp. garlic powder
2 tsp. liquid smoke
1 ½ tsp. dried oregano
1 ½ tsp. smoked paprika
1 ½ tsp. black pepper, preferably coarsely ground
1 ½ tsp. salt
1 ½ tsp. dried thyme
¼ tsp. red pepper flakes
Sausage Mix
½ cup plus 2 Tbs. masa harina
1 cup hemp seeds
1 tsp. olive oil, plus ¼ cup more for cooking sausages, optional 1 15-oz. can pinto or kidney beans, rinsed and drained

1. To make Spice Liquid: Place all ingredients in medium bowl. Stir in 2 cups boiling water. Set aside 5 minutes to steep and develop flavor.
2. To make Sausage Mix: Stir 1 cup warm Spice Liquid into masa harina. Let stand 5 minutes to rehydrate masa harina, then stir in hemp seeds.
3. Heat 1 tsp. oil in large skillet over medium-high heat. Add 1/2 cup beans and 1/3 cup Spice Liquid. Using potato masher or back of spoon, mash beans into Spice Liquid. Cook 3 to 4 minutes, or until liquid evaporates, stirring frequently. Add 1/2 cup beans and 1/3 cup Spice Liquid, and mash and cook again, stirring. Add remaining 1/2 cup beans and remaining 1/3 cup Spice Liquid, and cook 5 to 7 minutes, or until mixture is thick and dry. 4. Stir bean mixture into masa harina mixture. Cool, or refrigerate overnight. 5. Use damp hands to shape Sausage Mix into 2-inch patties or small links.
6. Coat non-stick skillet with cooking spray, or heat 1/4 cup oil, if using, in skillet over medium heat. Cook sausages 3 to 5 minutes on each side, or until deep brown and crispy. Drain on paper towels. Cool 3 to 5 minutes before serving.

Peace and health,
Mark Masselli